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  • Zach Morman

12/7/2020 - 12/13/2020

Updated: Dec 10, 2020

Weekly Announcements

1) Vickery Angels for Spence Middle School

We are once again lucky enough to have Spence Middle School let us provide presents and necessities to some of their kids who need it most.

30 Kids are hung up on our Non Denominational Christmas tree and we are looking for Vickery members to sponsor.

PLEASE BE SERIOUS IF YOU PICK A KID TO SPONSOR.

More info via email and our private fb group (Vickery Athletics Members)



2) Open Gym Add On: $35

December is a crazy time, specially in 2020. If your workout schedule needs to be more flexible, add the Off Hour Open Gym option to your membership. Come train outside of prime hours (4:30-7:00pm). The add can be added any point in the month and cancelled as needed before the 1st.

Text Zach to add it (469-734-3343) IF you already have it and not texted Zach to set up a quick intro/ how to session. Please do!


3) If you haven't watched this deep dive on December Program and Gym Changes. Please do. It may answer some questions.

https://youtu.be/RWUeo_MRUCs

Monday

A) 4 Sets

60sec of Bench Press

R50s

30s/30s of Chainsaw Rows

R50s

+

B) Emom x 4min

Min 1: 10-12 Burpees

Min 2: 15/12 Cal Row


Right into...


14-12-10-8-6

Box Dips

Feet Elevated Supinated Ring Row or Feet Elevated Sup Body Row


Right Into...


200m Crossbody Kb/DB Carry (OH/FC)

TUESDAY

A) 7min AMRAP

8 RDL

8 Clean Grip Hang to High Pull

8 Clean Grip Muscle Snatch

+

B) 15min Amrap

10 UB Frog Stance Deadlifts

10/10 SL Hip Bridge on Bench

30 RKBS

+

C) E2MOM x 4 Sets

5 Hang Power Clean

5 Tough Vertical Jumps

10/side Side Plank Hip Taps


R2min


E2MOM x 4 Sets

5 Hang Power Snatch

12 Db Switch Lunges

WEDNESDAY

A) 20min EMOM

Min1: 16 Primal Shoot Throughs

Min 2: 12/10 Cal Row


R3min


20min EMOM

Min 1: 45sec Elbow and Toe Plank or Tall Plank

Min 2: 15 Slam Balls

THURSDAY

A) Every 4min for 20min

8-10 Reps of 1-1/4 Seated Barbell Strict Press

7-10 Tuck Up Negatives @ 3-4 second Descent

+

B) For TIme

100 DU

3-4-5-6-7-8

Hip to Halos (R+L = 1)

Db Z Press


Right into...


100 DU

1-2-3-4-5-6

Wall Walks

Strict Chest to Bar Pullup

FRIDAY

4 Sets

A1)10/leg DB/KB Front Bulg Split Sq

R60

A2) 12 Kb Sumo Squat Jump*

*Explosive Jump and control down

R60s

A3) 8 controlled 1-1/4 Back Squats

R60s

+

B) 50 Reps of each movement - Finish all 50 and then move on to the next one:⠀

Towel Pass Throughs⠀

Towel Side Touches (R+L=2)⠀

Towel Toe Touches⠀

Towel X-Ups (R+L=2)⠀

Plank Knee to Shoulders (R+L=2)⠀⠀

*Rest 2 minutes between movements.

SATURDAY

A) 16min Running Clock

Row at Moderate Pace


Minutes 0,4,8,12,16 perform the following

10 Pushups

10 KB/DB Strict Press

10 Bench Dips


B)16min total

8min of Single Unders/8min of AB @ moderate Pace


Minutes 0,4,8,12,16

10 RR

10 Barbell Bicep Curls

10 Prisoner to Superman

SUNDAY


No Coach staffed Open Gym anymore. Only Open Gym Add On Members.


Sunday Specialty classes will start in Jan 1 and be included in membership.


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